4 ways to eat organic on a budget without breaking the bank

Eating organic doesn’t have to be expensive. In the latest Let’s Talk Health episode, Dr Liza Oates unpacks exactly how to make organics on a budget realistic for everyday Australians.

What is organic food?

Many people ask, “What is organic eating?” or “Isn’t all food organic?” As Dr Liza Oates explains, the term “organic” is a bit misleading. In Europe, it’s called “bio,” which is much clearer.

When we talk about organic food in Australia, we’re referring to certified organic products. Foods that have been independently audited and meet strict national standards around:

• No synthetic pesticides
• No artificial fertilisers
• No genetically modified ingredients
• High soil and animal welfare standards

Organic plants also tend to contain more phytonutrients. Because they aren’t protected by synthetic chemicals, they naturally produce more vitamins, minerals, and protective compounds.

Why is organic food wrapped in plastic?

Many people wonder why organic produce is often wrapped in plastic. Plastic wrap prevents contamination. Organic certification requires organic food to be kept separate from non-organic produce. The plastic doesn’t make it “less organic”, it’s simply part of the certification process.

Why is organic food expensive?

If you’ve ever wondered why organic food costs more, Dr. Oates offers a helpful perspective, you get what you pay for.

“Sure, you can produce food cheaper, but I think there are compromises to the land. I think that's part of the issue that to get that variety of food to us year-round, certain things must happen to make that possible. So, it might cost less at the cash register, but there's a price you're paying elsewhere through the efficiency to get the food production cheaper than that”

Organic farming is more labour-intensive and avoids shortcuts that make conventional food cheaper but can compromise soil health, biodiversity and long-term sustainability.

We’ve also become used to food being available year-round, but that convenience comes at a cost. But here’s the good news, organic food becomes far more affordable when you eat seasonally.

If you buy asparagus in January, you’ll pay a premium. Buy it during the asparagus season, and the price difference between organic and conventional shrinks dramatically.

Budget-friendly hacks for organic food shopping

If you’re trying to find affordable organic options or wondering where to find organics on a budget, these practical tips from Dr. Oates will help.

1. Go to a farmer’s market

The closer you shop to the food source, the cheaper it becomes. Buying directly from farmers means:

• Fewer middle-people
• Fresher produce
• Higher nutrient levels
• Seasonal pricing

Supermarket produce may have been in cold storage for months. Farmer’s market produce is often picked within days and sometimes even hours beforehand.

2. Subscribe to organic box schemes

Organic box schemes are becoming increasingly popular. Local farms collaborate to deliver seasonal organic produce straight to your door. The benefits of organic box schemes include:

• Lower cost than supermarket organic
• Guaranteed seasonal produce
• Supporting local growers

The trade-off? You don’t always choose what’s in the box, but it’s a great way to try new foods and reduce decision fatigue.

3. Grow your own fruits and vegetables

You don’t need a backyard to grow organic food. Even a balcony or windowsill can support:

• Herbs
• Lettuce
• Cherry tomatoes
• Spinach

Growing your own vegetables reduces waste too. Instead of buying a whole bunch of herbs and throwing half of them away, you simply pick what you need.

Tip: If you’re planting directly into the ground, make sure the soil is safe and uncontaminated.

4. Eat seasonally and freeze leftovers

This is one of the most powerful hacks for buying organic on a budget. Dr Oates recommends:

• Eating seasonal produce
• Buying in bulk when prices are low
• Freezing chopped vegetables in silicone bags
• Using leftover stems, leaves and scraps in soups

With roughly 20% of food ending up in landfill, reducing waste is one of the easiest ways to lower your grocery bill, organic or not.

What if I can’t afford organic?

Not everyone can buy 100% organic and that’s okay. Dr Oates emphasises:

• Focus on the foods that matter most to you
• Choose organic for produce with thin skins (berries, leafy greens)
• Eat seasonally
• Reduce waste
• Grow what you can

Even small changes make a difference and yes, Coles Organic is really organic. Certified organic products in major supermarkets must meet the same national standards as those sold elsewhere.

For deeper insights, practical tips and a grounded conversation about eating well on any budget, listen to the full episode of Let’s Talk Health.